Walnuts for Wellness

Favorite recipes from Andrew Weil, M.D.
Dr. Andrew Weil practices natural and preventive medicine to
provide an integrative approach to healthcare, which encompasses body,
mind, and spirit.
When it comes to diet, whole foods such as walnuts are a staple in his
pantry. Store walnuts tightly sealed in the refrigerator or freezer year-round
so they are handy to add to breakfast cereal, salads, dips, spreads, sauces,
pastas and desserts. Dr. Weil’s simple recipes included here are delicious
and healthy, providing nutrients you need for optimal health.
Walnuts are unique as the only nut that contain a significant amount
of omega-3s. A one-ounce handful of walnuts contain 2.6 grams of
alpha-linolenic acid (ALA), an essential omega-3 fatty acid (USDA National
Nutrient Database for Standard Reference, Release 18.) The National
Academy of Sciences recommends daily ALA intake of 1.1 grams per day
for women and 1.6 grams per day for men.
Walnuts are grams Omega-3 Fatty Acid Content in One Ounce of Nuts
the only 3.0

nut with a 2.5

significant
amount of 2.0

Omega-3s 1.5

1.0

0.5

0.0

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Garlic Walnut Dip
Garlic Walnut Dip This unusual dip or sauce uses whole-wheat toast crumbs
and walnuts for body. The flavor comes from our favorites—
garlic, lemon juice and olive oil. It can be used as a sauce
3 slices whole-wheat toast
for fish or spooned over slices of fresh mozzarella and to-
1/4 cup walnuts
matoes. Serve it in a small bowl surrounded by red pepper
4 cloves garlic, chopped
and zucchini strips. Then imagine you are in Greece!
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
3/4 cup water 1. Place the toast in a food processor and process into fine
2 tablespoons fresh parsley leaves crumbs.
salt and pepper to taste 2. With the motor running, add the walnuts and garlic and
process until they are ground fine.
3. Add the remaining ingredients with the motor running and
process until smooth, adding more water if the mixture seems
too thick.